Is it just me, or has everyone been fighting off colds and flus galore, lately? At this point, I’m pretty sure a little extra information on how to give yourself a little immune booster couldn’t hurt. In the spirit of health, here are some simple tips on how to give your system a leg up in staving off disease.
Eat your vitamins! Some nutrients and foods that researchers believe may enhance the immune system are readily available in a variety of healthful foods. Try adding these immune-boosting items to your daily meals:
- Vitamin C-rich foods, like citrus fruit and broccoli
- Vitamin E-rich foods, like nuts and whole grains
- Garlic
- Zinc-rich foods, like beans, turkey, crab, oysters, and beef
- Bioflavanoids, which are found in fruits and vegetables
- Selenium-rich foods, like chicken, whole grains, tuna, eggs, sunflower seeds, and brown rice
- Carotenoid-rich foods, like carrots and yams
- Omega-3 fatty acids, found in nuts, salmon, tuna, mackerel, flaxseed oil and hempseed oil
Another way to help your body fight hard is to manage your stress. According to the National Institutes of Health, hormones (like cortisol) that hang around during chronic stress can put us at risk for obesity, heart disease, cancer, and a variety of other illnesses. Take time out of your day to do a relaxing activity you enjoy, like reading, or spending time with friends. Return refreshed and kick your stressors to the curb!
This goes without saying, but of course working out regularly really helps the immune system! According to the President’s Council on Physical Fitness and Sports (PCPFS), data from numerous studies show that regular exercise reduces your number of sick days. But then again, we CrossFitters already knew that. 😉
Hydrate, hydrate, hydrate! Clean and pure, water helps to cleanse the body and remove toxins, including germs. By keeping body systems, especially the respiratory system, well hydrated, you can actually enhance your virus-fighting potential. To fend off germs, aim for your 8 cups a day.
Make sure to get your zz’s. Did you know that just a few days of sleep deprivation can be detrimental to one’s immune system? The average adult should be getting 7 to 8 hours of sleep per night. Make sure you avoid caffeine and other stimulants before going to bed to ensure that you will be well rested. Make sleep a priority, and your body will benefit in the long run.
Hopefully, with a little careful preparation, you can help your body stay healthy and virus free!
Today’s Workout:
Buy In – 3 rounds of: 8 kbs, 6 ttb/kte/double crunches, 4 pvc dislocates
Allow time for warm-up on the deadlift up to the weight people will use for the WOD
WOD – “Diane”
This wod is dedicated to our friend and coach, Justin, who has probably just reached his destination (Kitimat BC I think) for his summer posting of fighting fires. Have fun up there budday, save some trees for us!
Elite: 21-15-9 Reps for time:
- Deadlift 225lbs / 155lbs
- Handstand Pushups (head to ground – male; to one ab mat – female)
Zone 3: Scale deadlift to 195lbs / 125lbs; handstand pushups to 1 ab mat (male) 2 ab mats (girls)
Zone 2: Scale deadlift to 155lbs / 95lbs; modify hanstand pushups as needed
Zone 1: Scale deadlift as needed
Cash Out – Foam roll hamstrings and back, cheer on your buddies!